Shaw's 6 week Russian Powerlifting Program

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Squat & Deadlift Workout #1 5 exercises, 1 hr 34 mins

Barbell Squat	6x6 reps	rest: 240s
Barbell Deadlift	6x6 reps	rest: 240s
Cable Elevated Row	4x15 reps	rest: 120s
Machine Leg Press	3x15 reps	rest: 120s
Dumbbell Alternating Seated Curl	3x12 reps	rest: 120s

Bench Workout #1 5 exercises, 1 hr 25 mins

Barbell Bench Press	10x5 reps	rest: 240s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 180s
Push-Up (Wide Hand)	2x20 reps	rest: 120s
Cable Shoulder Extension	3x15 reps	rest: 90s
Cable Rope Face Pull	3x15 reps	rest: 90s

Rest/ Light Cardio 0 exercises, 0 min

Squat Workout #2 4 exercises, 1 hr 21 mins

Bench Workout #2 4 exercises, 1 hr 17 mins

Barbell Bench Press	10x5 reps	rest: 240s
Dumbbell Bench Press	2x12 reps	rest: 180s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 120s

Deadlift Workout #2 5 exercises, 1 hr 25 mins